Weekly Overview

Monday-(A) SSS & GA (B) Warm Up (C) M/E Strict Press Anyway (D) M/E Push Press Anyway (E) 3 sets No Less then 6 reps, no more then 12 Close Grip Bench, Close Grip Barbell Row Chest on bench (F) The Rower Intervals-How Many? You decide

Tuesday-(A) SSS & GA (B) Warm Up (C) Clean & Jerk Limitations (E) M/E Back Squat Anyway (F) 3 Rounds-12 Sumo Deadlifts, 9 Front Squats@60%1RM, 6 Hang Power Cleans

Wednesday-(A) SSS & GA (B) Warm Up (C) 1RM Box Jump (D) Snatch Limitations (E) 21-15-9 C2Bar, Box Jumps 24/20", KB Power Snatch@30%1RM  

Thursday-(A) SSS & GA (B) Warm Up (C) M/E Clean & Jerk Anyway, Power Full, Hang etc (D) 10 Rounds 30:30 KB G2S2O@30%1rm, Muscle Ups

Friday-(A) SSS & GA (B) Warm Up (C) M/E Snatch Anyway (D) 21-15-9 Ring Dips, OHS@60%1RM

Saturday-8am Advanced-Sprint Session Blair Oval 10x50m Sprints

Saturday-8am Beginner/Intermediate Catch a missed session

Saturday-9am CrossFit Kids & Parents 

Saturday-10am Super Youth

Saturday-11am Open Box

Sunday 11am-Swim 2.5km, Row 5km or Run 10km